warmup:
dynamic
lots of different dynamic
WOD:
sa kb clean from the ground
alternating hands
1 minute of work
1 minute rest
1 minute clean from the swing, left
1 minute clean from the swing, right
1 minute rest
dual kb clean from the swing
work for 2 minutes
rest in the rack
if the bells touch the ground that's
3 burpees for every time to be done during
your next rest
1 minute rest
dual kb clean from the swing
1 minute of work
must get 15 reps, if not then
that's 7 burpees for every rep you were shy
EXTRA CREDIT
stone lifting
24
ReplyDelete24
16s
16s
Used 14k the whole time. That was plenty heavy for me!
ReplyDelete20K for the whole thing. Nice WOD. My forearms are toast making typing most entertaining.
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